This story is part of our Summer Preview, a collection of features, guides and reviews to help you navigate warmer months ahead.
How much time do you waste looking at your smartphone each day? One hour? Maybe two? Even more? Tech companies have become increasingly aware that they need to help curb screen addiction before all our brains liquefy. With the built-in measures to stem these gadgets’ addictive nature and some committed mindfulness on your part, it is possible to start breaking free. Here’s some help.
Identify your hot spots
Pretty much every modern smartphone comes with a tool to help you look at its screen less. On the iPhone, it’s called Screen Time. On Android, it’s Digital Wellbeing. These apps deliver stats about your smartphone usage so you can stare at your bad behavior in the face.
Attack your worst habits
What is the worst offender in your screen time stats? Facebook? YouTube? Both Screen Time and Digital Wellbeing can set daily time limits for specific apps. Tackle your worst offenders and turn down the max time allowed bit by bit every day until it hurts — then keep going.
Consider a blackout
With features like Downtime (iOS) and Focus Mode (Android), you can set blocks of time where certain apps won’t work at all. Schedule daily blackouts — maybe first thing in the morning and right before bed — and plan an alternative activity instead. Books are neat!
Crackdown on the computer
If a laptop is your primary problem screen, free browser extensions can help reign in the internet. RescueTime tracks your browsing habits and calls out the most distracting trouble spots. StayFocusd lets you limit your time on certain sites like you can limit apps on your phone.
